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Summer Spin #5
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Spin #15
This session WILL NOT RUN!
| What | spin session |
|---|---|
| When |
2015-07-14 18:30
2015-07-14 20:30
2015-07-14 from 18:30 to 20:30 |
| Where | Home! |
| Contact Name | Carl Brewer |
| Contact Email | carl@aboc.com.au |
| Contact Phone | 0419 966 003 |
| Add event to calendar |
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Due to equipment storage and drying after the Eildon tour on the weekend, the Blackburn clubrooms are NOT available on Tuesday!
You can do the session at home, we will be back next week!
Enduro A and B get sharpened up E3 blocks with A doing more attack & sustain efforts and two ladder sprints, C gets three solid blocks of E3 including an attack & sustain effort, the sprinters get some leg speed work. Sprinters are warned to BYO buckets.
Enduro stream
Warm up
15 min E1
5 x 10s MAX:2
5 x 10s HCLR:2
5 min E1
| A | B | C | Start time |
|---|---|---|---|
| Ladder sprint 10,20,30,20,10 | Ladder sprint 10,20,30,20,10 | E3 | 7:40 |
| E1 | E1 | E1 | 7:45 |
| Ladder sprint 10,20,30,20,10 | E3 | E3 | 7:50 |
| E1 | E1 | E1 | 7:55 |
| A&S 30s E3 1 min r/up | A&S 30s E3 | A&S 30s E3 | 8:00 |
| E1 | E1 | E1 | 8:05 |
| 30s A/S E3 | E3 | E3 | 8:10 |
| E3 r/up | E3 r/up | E3 r/up | 8:15 |
| E1 | E1 | E1 | 8:20 |
| E1 | E1 | E1 | 8:25 |
Sprint Stream
| Effort | Start time |
|---|---|
| E1 | 7:00 |
| 2 x 7s BGSS L,R:4 | 7:05 |
| 2 x 8s PG-5 RS 90:4 BFW | 7:15 |
| 2 x 10s PG-5 RS 100:5 BFW | 7:26 |
| 30s PG-10 RS R/up 10:110 10:125 10:140+ | 7:36 |
| 4 x 10:10 LR+5 | 7:43 |
Cam Woolcock Vic masters crit champion